July 30th, 2015

Warm up:

3 minutes air dyne

10 PVC Pass Thru

30' Inch Worm

-Then-

3 Rounds of

10 GHD Hip Extensions

10 Burpees

Strength: Deadlift

Conditioning:

100 Calorie Air Dyne Test!

*For novice athletes, we will scale it down to a 50 calorie time trial in order to maintain a higher intensity, rater than a "long, slow, distance" pace.